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Market Update 9th September 2020

Kensington Pride Mango season is finally here, with good supplies from the Darwin area. Allow firm Mangoes to ripen at room temperature until the flesh yields to gentle pressure around the stem. 

Spring Strawberries from Western Australia and Queensland are incredibly flavoursome, fragrant and richly coloured. 

Queensland Rockmelons are a choice buy at Fred’s this week. If you enjoy a combination of sweet and salt flavours this recipe is a fabulous way to enjoy Rockmelons. Checkout this Rockmelon ‘Carpaccio’ & Haloumi Salad for a winning combination. 

Juicy plump Mulberries are in season. Gently poach Mulberries with diced Apple and a little sugar before serving with Natural Yoghurt. Mulberries are a good source of Vitamin C and Folate. Both these vitamins contribute to the normal functioning of the body’s immune system. 

Make the most of the Blood Oranges as they are only available for a short time. Their stunning coloured juice is sweet and tangy. Blood oranges are unique as they are one of the only citrus fruits to supply anthocyanins and antioxidants (more commonly found in Blueberries and Cherries) 

Their attractive purplish-blue colour and sweet flavour teamed with their high antioxidant qualities make Blueberries a popular and healthy choice. Get creative with Blueberries with this No-bake Blueberry & Sweet Ricotta Tart (25 minutes to prepare + little chilling time) Tastes divine! 

Vibrant orange coloured Tangelos are a hybrid cross between a Tangerine and a Grapefruit. The fruit is deliciously sweet, tangy, easy to peel and not as tangy as you may think. Select Tangelos that feel heavy for their size, as this indicates an excellent juice content. 

Pineapples are sweet eating. Enjoy them in a fruit salad; add them to a Thai style curry, a sweet and sour dish, kids love a classic ham and pineapple pizza or team with spring fruits for a vitamin enriched Dessert. For a quick and easy dinner these Pineapple & Chicken Satay Kebabs will impress family and friends. 

Creamy Bananas are a family favourite. Perfect for a quick snack or whip up a café-style Banana Cake that is low in fat and ultra-tasty. 

The refreshing flavour of Mint is a tasty addition to an Asian Style Salad. Toss Mint Leaves with Coriander Leaves, thinly sliced Cucumber, chopped Green Onions (shallots) and shredded cooked Chicken. Drizzle with a mixture of Sweet Chilli Sauce, Fish Sauce and Lime Juice. Top with chopped Roasted Peanuts and serve. 

Did you know that swapping 20g of Butter for two tablespoons of Avocado reduces the kilojoule and fat content by half hence, it makes healthy sense to spread Avocado on a sandwich in preference to using Butter. 

Spring is the peak season for Asparagus. More Aussie grown Green Asparagus is instore at Fred’s One Stop Select firm, even-sized spears with tightly-closed tips. Snap spears and discard tough ends before cooking. Plunge into a frying pan of simmering salted water and cook for 2-3 minutes. Serve hot or cold. This Asparagus, Crab and Lemon Risotto is packed with flavour and a cinch to make.

Diced, sliced or cut into batons versatile Celery is delicious eaten raw or cooked. Celery is a good source of potassium that helps to control blood pressure and counteract the adverse effects of too much salt in your diet. 

Snow-white Cauliflowers are a thrifty buy this week. Roast up a tray of Cauliflower florets until they are brown and add to a Spring Salad, Fried Rice, Lentil dish or serve with a Tahini dip. Cauliflowers are a good source of Vitamin K which is one of the many nutrients that contributes to good bone health. 

Leafy Silverbeet and English Spinach are super good value. Spinach is rich in an antioxidant called Lutein, which is important for eye health. Boost your green intake this week with versatile Spinach and Silverbeet. 

Watercress has a distinct peppery flavour and is an excellent source of vitamin C. Add Watercress to salads; serve with roast beef, tomatoes or with char-grilled or barbecued salmon fillets. Watercress is best used within 2-3 days of purchase. 

Versatile and mild-tasting Zucchinis are a good buy this week at Fred’s One Stop. Serve up this jazzy and flavoursome Mexican-style Stuffed Zucchinis with Avocado Mash

Fennel continues to be a thrifty buy! 

Crispy Bean Sprouts add crunch and flavour to all sorts of dishes. Choose firm White Bean Sprouts with small yellow tips. Refrigerate sprouts in an airtight container and eat within 2 days. Rinse in cold water just before use.

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